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Calorie Calculator
Calculate your daily calorie needs.
FAQ's
frequently asked questions
What is BMR?
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BMR means Basal Metabolic Rate, which is the number of calories your body needs to stay alive at rest, like breathing and heartbeat, without any movement or exercise.
If your BMR is 1600 calories, your body will burn 1600 calories even if you sleep all day without walking or exercising.
What are maintenance calories?
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Maintenance calories are the calories you need to eat daily to keep your body weight the same, meaning you neither gain weight nor lose weight over time.
If you eat 2200 calories daily and your weight stays the same for weeks, then 2200 is your maintenance calories.
How do I gain weight?
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To gain weight, you must eat more calories than your maintenance calories consistently, focus on protein, carbs, and strength training so the gained weight is mostly muscle.
If your maintenance is 2200 calories, eating around 2600 calories daily with workouts will slowly increase your body weight.
How do I lose weight?
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To lose weight, you need to eat fewer calories than your maintenance calories while staying active, so your body starts using stored fat for energy.
If your maintenance is 2200 calories, eating around 1800 calories daily will help you lose weight gradually.
What is a calorie deficit?
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A calorie deficit happens when you eat fewer calories than your body burns in a day, which forces your body to use fat as energy.
Burning 2200 calories daily but eating only 1800 calories creates a 400 calorie deficit.
What is a calorie surplus?
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A calorie surplus means you eat more calories than your body needs, which helps in gaining weight, muscle, or fat depending on your diet and training.
Eating 2600 calories when your body needs only 2200 calories creates a 400 calorie surplus.
Why is protein important?
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Protein helps repair muscles, build strength, and recover after workouts, making it essential for muscle growth, fat loss, and overall body health.
Eating eggs, chicken, or whey protein after workouts helps your muscles recover and grow stronger.
How much protein should I eat?
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A beginner should eat around 1.6 to 2 grams of protein per kilogram of body weight daily for good muscle growth and recovery.
If you weigh 60 kg, eating about 100 to 120 grams of protein daily is enough.
What is body fat?
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Body fat is the stored energy in your body, which protects organs and provides fuel, but too much body fat can cause health and fitness problems.
A person with high belly fat usually has higher body fat percentage compared to someone lean.
Why is strength training important?
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Strength training builds muscle, increases metabolism, improves strength, and helps shape your body while also making fat loss more effective.
Doing exercises like squats, push-ups, and weight lifting makes your body stronger and more muscular over time.
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